ARTICLE: "I'm Done With Back Squats, Here's Why"

  • MikeW

    Posts: 6061

    Jul 02, 2013 3:50 PM GMT
    I follow a lot of different authors on body building, Roman just happens to be one of them.

    I thought this was an article worth sharing. I'm new to body building (2.5 years now) and squats are something I've only begun doing about a year or so ago. Still very light weight, being an old man and all. Unlike Roman, I actually kind of enjoy them but am cautious to not over-do it.

    I can't do front squats at all, although I wish I could.

    Anyway, thought some of you might find this of interest:

    http://www.romanfitnesssystems.com/blog/no-more-back-squats/

    Excerpt:

    REASONS TO BACK SQUAT

    (AND WHY THEY DON’T APPLY TO ME)

    Now, we’re just talking about me here, and my experience. But, I do want to make this post useful to you. I want you to think critically about squats, and any other exercise you might be on the fence about; consider whether you actually enjoy it, and what you’re getting out of it. Try to be objective about why you feel you “need” to certain exercises.

    To help, I’ve compiled a list of the Top 5 Reasons you should consider putting squats or any other exercise into your programming. Here ya go, slick:

    You use it to help improve your performance in your sport.
    You use it for physique enhancement–big quads and general muscularity.
    You need to be good at it for some specific reason, like competing in power lifting.
    You want to be good at it. This encompasses the enjoyment derived by having a big squat number.
    You enjoy it.
    All of those are great reasons to squat. Actually, they’re great reasons to do anything, really. But, since none of them apply to me, I’m not going to do it any more. In the interest of giving you a complete picture, I’ll just go down the list...
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    Jul 02, 2013 6:47 PM GMT
    I don't think they're necessary, though I still do them and I have most of my personal training clients do them, too. Back squats are a fantastic exercise, but I agree with the author, doing what you enjoy is going to keep you coming back to the gym and unless you have a compelling reason to do them against your will, I say skip them. Build your wheels doing exercises that you enjoy... Unless your trainer makes you do them. ;)
  • tnlifter

    Posts: 76

    Jul 03, 2013 3:23 AM GMT
    I have to respectfully disagree with this. I do admit that since I compete in Olympic style lifting, I squat in some form every workout (front, back, overhead, bodyweight, etc.). But I do know that the squat is excellent for building muscle, strength, and balance. And isn't that what most athletes, bodybuilders, and the like are working for? It also burns more calories than other exercises. If you're physically able to do them, nothing beats squats. My coach is in his mid-60s and squats regularly. I'm almost 50, and I love leg days because I get to squat. I want to he able to do this when I'm in my 70s. I want this flexibility from now on, and if you don't use it, you do lose it.
  • Posted by a hidden member.
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    Jul 03, 2013 3:44 AM GMT
    Squatting sucks and is utterly pointless. I only do it because there's always a gaggle of gay men hogging the bicep and disco tit equipment.
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    Jul 03, 2013 6:07 AM GMT
    I have to disagree just because the squat is one of the 9 fundamental fitness movements, and it is the absolute most natural movement that our bodies are designed to make. The reason most people have trouble with them is because we have been deconditioned as a society to doing them. Knee injuries occur in squats when a person uses bad form, which is extremely common in power lifters and bodybuilders because the emphasis is put on how much weight you can lift. Form generally tends to slip when lifting too heavy.

    Also I don't think "I don't like doing them" is a good excuse. In fact it's a pretty lousy excuse that I would expect to get from my 300 lb client, not a bodybuilder. If we only did things we liked then most people would be on the couch eating a bag of potato chips watching porn 24/7. Ok that's an exaggeration but you get my point.
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    Jul 03, 2013 6:15 AM GMT
    Squats are tough, but are such an important exercise. I have switched to doing front squats, and while they are hard to get used to at first, they really hit my quads good and I'm seeing some definite improvement in my legs. With that being said, they make me want to cry sometimes.
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    Jul 03, 2013 6:24 AM GMT
    tumblr_ma62art1tn1r5v1ioo1_500.jpg
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    Jul 03, 2013 2:43 PM GMT
    Free weight front squats are more do-able if you go with lighter weight and/or do partials. No reason not to try them that way unless you have balance issues, particularly since I heard they're the best for increasing testosterone - not that that's likely an issue with you, stud.
  • MikeW

    Posts: 6061

    Jul 04, 2013 1:15 AM GMT
    eagermuscle saidFree weight front squats are more do-able if you go with lighter weight and/or do partials. No reason not to try them that way unless you have balance issues, particularly since I heard they're the best for increasing testosterone - not that that's likely an issue with you, stud.

    hahaha icon_razz.gif

    My problem with front squats is I can't seem to get the form down. When I try to load with my elbows out in front, they're never high enough. When I try the crossed arm method, I don't know, its like I don't have that 'shelf' most guys seem to above their pecs, front of their shoulders. Anyway, it never seems to work for me and I've had several of the young hotties at the gym try to show me. lol... I'll keep trying, though!

  • Posted by a hidden member.
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    Jul 04, 2013 2:03 AM GMT
    Front squats with DBs or KBs?
  • Posted by a hidden member.
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    Jul 04, 2013 5:28 AM GMT
    If given, by the gods of fitness, but one weight strength conditioning exercise, it would be the squat. There is no other single exercise that employs more muscle mass than squats. True, the deadlift takes a close second, but let's stick to the task at hand. The squat is King.

    Here is a list of the major muscles used when you do a squat: your quads, your hammys, your gluts, your spinal erectors, your calfs --tibialis anteriors, and gastroc and plantar flexor complexes. And finally in the true holistic sense and for those of us who are not into mere cosmetic fitness, your heart, your core and your CNS.

    A good Squat requires no accessories: no 2x4's for your heels, no padded bar for your back, no bench or box for your butt, and no mirror with strategic lighting, no fancy gym outfits for your vanity nor tribal ink. But what it does require is enormous effort and sticktoitativeness blood, sweat and guts. And what is also essential is a deep, genuine, "ass to the grass" deep squat. None of this half-squat B.S.--that's how real knee injuries occur. Start light, do it right; make your personal bests with 5lb increments for each session.

    Wanna have great abs when you're an old man like me? No goofy spot exercises sit-ups, crunches, or silly twisty-turny machines, make squats and deadlifts an essential part of your regimen. I've been doing them over 40 years without a single injury. My personal best for a squat was not 20 years ago, it was an ass to the grass 315 lbs last week.

    Finally, I commend Olympiclifter for his comments. This kid knows what he is talking about. Physically (LOL) he reminds me of me when I was 55.
  • MikeW

    Posts: 6061

    Jul 04, 2013 4:04 PM GMT
    Wow, iornnick, I'm honored you've posted in this thread! (Noting after years of RJ membership this is only your second post!) Five years older than I and with the body of a Zeus -- not to mention intelligent and articulate. I think I'll pay attention! icon_razz.gif Thanks!
  • Posted by a hidden member.
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    Jul 04, 2013 4:06 PM GMT
    I guess substituting FRONT squats (below) would be out of the question:

    2zpun3d.jpg
  • MikeW

    Posts: 6061

    Jul 04, 2013 4:15 PM GMT
    eagermuscle saidI guess substituting FRONT squats (below) would be out of the question:

    2zpun3d.jpg

    Well, first, the article quoted is specifically about *back* squats. The author doesn't say he is quitting fronts, only back squats and he explains why *he* is quitting them. He isn't saying everyone should quit but suggesting people ask themselves *why* they think they need to do *back* squats.

    As for front squats, as I said above, I'd like to be able to do them but so far haven't been able to. I can't get my elbows up high enough (as pictured) and can't find the right bar placement when trying to do them with the crossed arm hold.
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    Jul 04, 2013 4:18 PM GMT
    mileshelvetica saidFront squats with DBs or KBs?

    For front squatters . ..
  • MikeW

    Posts: 6061

    Jul 04, 2013 4:26 PM GMT
    mileshelvetica said
    mileshelvetica saidFront squats with DBs or KBs?

    For front squatters . ..

    I've never tried them but you are right, I should.

    Dumbbell-Standing-Front-Squat-622x485.pn

    1001-goblet-squat-483x300.jpg
  • Posted by a hidden member.
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    Jul 04, 2013 5:12 PM GMT
    The author's reasons for quitting aren't really compelling.
  • Posted by a hidden member.
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    Jul 05, 2013 3:42 AM GMT
    personal-trainer-meme-generator-want-big
  • Posted by a hidden member.
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    Jul 05, 2013 3:49 AM GMT
    Ohhhhh! You said "back" squats. I was like, "man, we've created another racial slur?....I'm so far behind...."
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    Jul 05, 2013 3:57 AM GMT
    Scruffypup saidpersonal-trainer-meme-generator-want-big


    Ahhhh this is my new favourite pic. I can feel my toenails curling when I walk into the gym and see some twig legged fool doing ab crunches or some such crap in my preferred squat rack.

    Great post@ironnick
  • Posted by a hidden member.
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    Jul 06, 2013 11:09 PM GMT
    Goblet and Zercher squats are both easier to perform than front squats and have less chance of injury than back squats.
  • Whipmagic

    Posts: 1481

    Jul 07, 2013 3:53 PM GMT
    I read the article, and for it's length it was rather devoid of content. Really, the message is that if you don't like back squats, you can, for most purposes, get the same results with other exercises, like front squats, goblet or Zercher squats, and machines. The exception is, of course, if you train for powerlifting competitions and simply need to be good at them to compete.

    I personally do like back squats, but if someone doesn't, there are good substitutes, like for just about any exercise out there.


  • stratavos

    Posts: 1831

    Jul 07, 2013 4:04 PM GMT
    iatebigbird said
    xrichx saidtumblr_ma62art1tn1r5v1ioo1_500.jpg


    LMAO!!!! don't we all know or seen somebody that exactly makes us say that shit?


    blondie behind the polebearer has nice legs... :p
  • Posted by a hidden member.
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    Jul 07, 2013 4:11 PM GMT
    uoft23 said
    Scruffypup saidpersonal-trainer-meme-generator-want-big


    Ahhhh this is my new favourite pic. I can feel my toenails curling when I walk into the gym and see some twig legged fool doing ab crunches or some such crap in my preferred squat rack.

    Great post@ironnick


    I do shoulder shrugs, military press and lunges all in the squat rack. I do keep a look out for people who might want to swap sets though.
  • Posted by a hidden member.
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    Jul 11, 2013 5:07 PM GMT
    I'm not sure that it is cool or right to make light of any of our gay brothers for skinny arms, or legs, or looks or age, or stereotypical mannerisms. The fact is, as gay men, we've all been subjected enough from the bigotry and hate of the straight world. We don't need the same from our own family.

    The truth of the matter is, this guy marching in his underwear in a gay pride parade is a handsome man with a fucking incredibly cut upper body. I'm sure he is fully aware that he's got some skinny legs, yet he's willing to put his image on the line for a cause bigger than he is. I am sure if he wore leather chaps and jeans, he could have hid the legs and had many who had otherwise made fun of him salivating.

    The days of the savage bitch wit so sadly witnessed in the 70's movie "Boys in the Band" are no longer viable. Let's grab a flag proudly and march beside him. And the next morning, as you are having breakfast together, you can suggest some great leg exercises, particularly, the hard and heavy squat, the king (not the queen) of heavy duty lifting.
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